Here is the body fat % formula that will help you break down your desired body fat % goal into manageable steps.
I will first present the formula and then give you an example.
First let's find out what your current numbers are!
Step One:
Current Body Weight x % current Body Fat = Pounds of Fat
Step Two:Weight - Pounds of Fat = Lean Body Weight
Your lean body weight is how much your muscles, organs, blood, etc... weigh. It's how much you weigh without an ounce of fat attached.
Step Three:
LBW (lean body weight) / ( 1 - % Ideal Body Fat) = Ideal Weight
Example:
Current Weight - 160 lbs
Current Body Fat % - 28.5%
Example Step One:
160 x 28.5% = 45.6 (pounds of fat)
Example Step Two:
160 - 45.6 = 114.4 (lean body weight)
Example Step Three:
My Ideal Body Fat % number is 18%
Since you always do parenthesis work first: ( 1 - 18%) = .82114.4 / .82 = 139.5 lbs.
So my goal weight is 139.5 but the problem with that is...160 lbs down to 139.5 pounds seems like an overwhelming quest!
Let's break the formula down so that it becomes a more manageable plan!
To do this lets take our initial Body Fat % number and drop it down 3 notches, then 3 more, then 3 more, until you reach your ultimate goal of desired BF%.
Initial body fat % is: 28.5%
Goal 1: 25% Body Fat
(complete your equation by plugging in your new percentage)
114.4 / .75152.5 lbs is goal 1, a difference of 7.5 lbs. Rather than the giant number of 20.5 lbs to the ultimate goal, 7.5lbs is much easier to reach!
Goal 2: 22%(again, plug in your new percentage)
114.4 / .78146.6 lbs is goal 2, a difference of 5.9 lbs.
Manageable!
Goal 3: 20% (use your new percentage)
114.4 / .8143 lbs is goal 3, a difference of 3.6 lbs.
Final Goal of 18%! (use your new percentage)
114.4 / .82139.5lbs is final goal, a difference of 3.5 lbs!
When thinking about losing body fat, you must think of it in manageable steps!
